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Tue, 31 Mar 2015 12:20:51 +0000en-UShourly1http://wordpress.org/?v=4.1.1Loving the BITE: 3 Sweet Potato Recipes to Fuel Youhttp://lovingthebike.com/cycling-nurition/loving-the-bite-3-sweet-potato-recipes-to-fuel-you
http://lovingthebike.com/cycling-nurition/loving-the-bite-3-sweet-potato-recipes-to-fuel-you#commentsThu, 17 May 2012 09:45:55 +0000http://lovingthebike.com/?p=9101Four simple ingredients. Three all-new, whole-food, fuel options. No matter how you do the math, you’re sure to find a sweet potato recipe that will fuel your ride, satisfy your taste buds without sugar overload, and provide some variety beyond bars and gels. In fact, each of these will work great before, during, or after […]

]]>Four simple ingredients. Three all-new, whole-food, fuel options. No matter how you do the math, you’re sure to find a sweet potato recipe that will fuel your ride, satisfy your taste buds without sugar overload, and provide some variety beyond bars and gels. In fact, each of these will work great before, during, or after your ride.

Combine oil, syrup, and salt. Coat fries thoroughly by shaking everything together in large baggie or stirring well in bowl. Spread onto well-oiled baking sheet. Bake at 425 degrees F for 25-30 minutes, or until golden and soft. 2 Servings.

Or, for less chewing, try:

Recipe of the Week #2: Sweet Potato Bike Mash

Ingredients:

1 large sweet potato (~1 lb., washed well)

1 Tablespoons organic coconut oil, melted

2 teaspoons real maple syrup or organic honey

¼ – 1/3 teaspoon salt

Instructions:

Heat oven to 400 degrees F. Pierce potato several times with a fork or knife and bake for ~45-60 minutes, or until very soft. Remove potato, open by cutting top length-wise. Add coconut oil, syrup, and salt. Allow oil to melt and then mix all ingredients thoroughly in skin, mashing potato into smooth consistency. Allow to cool. Scoop mashed sweet potatoes out and place in 2 “snack size” baggies. Eat on the ride by tearing hole in corner of baggies and squeezing out. 2 Servings

Recipe of the Week #3: Sweet Potato Cruiser Cakes

Ingredients:

1.5 cups peeled and shredded sweet potato, about 1 large (~1 lb.)

1 Tablespoons organic coconut oil, melted

2 teaspoons real maple syrup or organic honey

¼ – 1/3 teaspoon salt

Instructions:

Mix all ingredients together. Form 2 patties. Fry the patties in oil on medium-high for a ~2-3 minutes, then flip and continue to cook for another 2-3 minutes (should have crunchy exterior). Then, reduce heat to medium-low for ~5 minutes, until cooked through (do not flip again). Allow to cool. Wrap each patty in aluminum foil or place in a baggie. They may fall apart during the ride, so make sure they are well-wrapped. Eat ‘em up! 2 Servings.

You’ve asked for more real-food fuel options, and we’ve heard you. While there are decent commercial energy bars, gels, and drinks out there, and they do have their place, it’s a great idea to use real food as much as possible, solely, or in addition to high-quality commercial options.

When it comes to nutrient-dense carb sources, you don’t have to look much further than sweet potatoes. As Darryl explained a few months back, sweet potatoes provide:

A vast array of antioxidants including very high levels of Vitamin A and beta-carotene that fight free radicals and promote reduced oxidative stress.

During-ride fuel: On rides >2 hours, eat 1 serving every hour with 20+ additional grams of carbs from other foods or drinks. I recommend using faster-acting carbs for these remaining grams, as from a sports drink, so that you’ll have a great balance of both quick and sustained carbs. Make sure to aim for 16-32 oz. fluid, 40+ grams carbohydrates (60+ for intense work), 400-700 mg sodium, 100-300 mg potassium (more is fine from whole food sources) per hour.